Dynamic Stretch
The dynamic stretch is a movement-based warm-up exercise targeting the deltoids and upper back. Unlike static stretching, it uses momentum to increase range of motion and blood flow, making it ideal for preparing the shoulders for exercise.
How to do it
- Stand with feet shoulder-width apart and extend your arms out to the sides at shoulder height.
- Swing both arms forward across your chest, then immediately swing them back out to the sides.
- Continue the swinging motion in a controlled, fluid manner.
- Gradually increase the range of motion over several repetitions.
- Repeat for the desired duration.
Form cues
- Keep your arms extended at shoulder height
- Swing smoothly across your chest and back out
- Control the momentum without forcing the range
- Increase the stretch gradually over your repetitions
Breathing: Breathe steadily and naturally throughout the swinging motion without holding your breath.
Common mistakes
- Swinging too fast or aggressively, which can strain cold shoulder muscles
- Bending the elbows too much, which reduces the reach across the chest
- Holding your breath, which creates unnecessary shoulder and upper body tension
Muscles worked
Primary: delts. Secondary: traps, chest, upper back.
Suggested sets & reps
Get fitter
2 to 3 sets × 30 seconds, rest 45 seconds
Lose weight
2 to 3 sets × 30 to 45 seconds, rest 30 seconds
Build muscle
2 to 3 sets × 10 to 15 reps, rest 45 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp shoulder pain, ease off or stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel a burn during this dynamic stretch?
No, you should feel a mild, comfortable warmth in your shoulders, not a deep burn or sharp pain.
Can I do this before every workout?
Yes, this is an ideal warm-up movement to prepare your upper body for exercise.
What if my shoulders click when I swing?
As long as there is no pain, mild clicking can be normal. If you feel discomfort, reduce your range of motion.